recipe

🍽 Nutrition to Heal Your Body

Sweet friend,

Amazing work in the studio this week!! Let's continue to live transformed! Good nutrition is essential to a strong immune system, which offers protection from illness such as the flu and other health problems including arthritis, allergies, abnormal cell development, and cancers. You can help protect yourself against infection and boost your immunity by including these nutrients in your meal plan today! The summer transformation challenge has a full meal plan with recipes to go along with each meal. Add these yummy recipes into your weekly meal plan and watch your nutrition transform! Download the meal plan calendar and recipes below!

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Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Philippians! Take the plunge and dive into the Summer Challenge today! We look forward to supporting you through the eight week transformation!

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Micro Greens SuperFood Salad

Ingredients:
Salad

  • 1 Pear (sliced thin)

  • 4 oz mixed micro greens (Farmers Market or "Organic Girl" brand)

  • 1/8 cup Chopped pistachios

  • 1 oz Parmesan cheese

Dressing

  • 1/4 cup Olive Oil

  • 2 Tbsp Apple cider vinegar

  • 1 tsp Dijon mustard

  • 1 tsp lemon juice

Preparation:

  1. Combine micro greens, pistachios, parmesan, and pears.

  2. Mix together dressing ingredients then drizzle over salad.

  3. Toss and enjoy!

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Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

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We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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8 New Yoga Poses to Build Bone Strength💪

Sweet friend,

We’ve had such an incredible week so far in the studio with you! You inspire us to stay committed each day and we love helping you transform. Recovery is vital to our physical and mental health! We love getting to spend our last five minutes in the studio with you focusing on recovery and allowing our minds to renew. Stretching and yoga improve flexibility, range of motion, mobility, and allow us to clear our minds. Did you know yoga can play a major role in increasing bone density? Check out the new bone building poses for you to incorporate into your daily workout below!

Don’t forget about our SUMMER SALE! Get one month unlimited sessions for just $175! We want to encourage you in the studio as much as we can!

Join us for the JULY PUSH-UP CHALLENGE! Send us your completed calendar at the end of the month to win a prize! Get those arms pumping and incorporate this challenge into your daily routine!

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Yoga for Osteoporosis

Studies have shown for years that common weight-bearing exercises—walking, running, jumping, and weightlifting—provide enough stress on your bones to maintain or increase bone density.  New studies prove that certain Yoga postures offer women another option to build bone. We love including Yoga postures into each TransFit workout to strengthen and tone muscles and to build bone density. Researchers have noted that yoga's established benefits—including better balance and coordination—protect against falling, a major cause of osteoporotic fractures. Studies have also determined certain yoga poses selected might also increase bone density by imposing force on the spine and hips.  

Osteoporosis is a disease that weakens the bones and makes them more susceptible to fractures and breaks. Osteoporosis can be prevented and sometimes treated with a regimen of weight-bearing exercises, walking, yoga postures, as well as good diet and lifestyle routines. The key element to increase bone density is to start slowly with simple yoga poses, and gradually build up the length of practice and level of difficulty. To successfully build bone mass, consistently practice yoga and other forms of exercise for a minimum of 30 minutes a day, five days a week.

Incorporate these 8 yoga poses into your daily workouts to start increasing your bone density! Aim to hold each pose for 5 full breathes, relaxing your neck and shoulders, and inhaling in gratitude with each new pose.

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Download these yoga poses to help you prevent osteoporosis below! Do these poses daily to increase your balance and coordination to help you gain bone density!

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July Push-Up Challenge

Keep your summer transformation going by incorporating push-ups into your daily routine! We challenge you to do the push-ups every day along with one other exercise! Download the push-up challenge below to help keep track of your progress!

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Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Ephesians which reminds us WHY we worship! Take the plunge and dive into the Summer Challenge today! We look forward to supporting you through the eight week transformation!

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Great Greens Smoothie

Ingredients:

  • 1/2 cup Pineapple

  • 2 cups Spinach

  • 1/2 cup Grapes

  • 1/2 cup Orange Juice

  • 1/2 cup of unsweetened almond milk

  • 1/2 frozen Banana

  • 5-6 Ice cubes

Preparation:

  1. Add ingredients in a blender and blend until smooth and creamy.

  2. Serve and enjoy!

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July is a new month, a clean slate, and a fresh start! We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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🇺🇸 What’s on Your Menu for the 4th of July?

Sweet friend,

Can you believe it is already July?! Wow, this summer is flying by and we are excited to start a new month with you! Our July theme: Dive In! This month we are diving in deeper into everything we do and each day we can remember that by grace we have been saved through faith! Yes! That is when we have full freedom and true peace! On the 4th we are especially thankful for the freedom of our country! We live in a place where freedom is offered day after day because of the sacrifice of others. We are so thankful for the men & women who serve our country bravely and with honor. Let's lift up these amazing heroes in prayer as we celebrate this 4th of July!

Don’t forget about our SUMMER SALE! Get one month unlimited sessions for just $175! We want to encourage you in the studio as much as we can!

This week our session schedule is limited due to the 4th of July! Check the TransFit app for the revised schedule for this week and for great travel workouts you can do anywhere!

Healthy 4th of July Recipes!

Out of ideas for your 4th of July menu? Try these healthy recipes that the whole family will LOVE! These easy recipes are full of nutrition and flavor everyone will love!

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Turkey Burgers

Ingredients (serves 6)

  • 2 lbs ground lean turkey

  • 3/4 teaspoon salt

  • 1/2 teaspoon cracked black pepper

  • 4 teaspoons Worcestershire sauce

  • 1 teaspoon garlic powder

  • 1 teaspoon dried thyme

  • 1/2 teaspoon dried rosemary

  • 4 teaspoons Dijon mustard

  • 2/3 cup ricotta cheese (or less)

Preparation (Mix all ingredients together with hands):

  1. Form into patties of desired size and thickness. If you keep them fairly thick, they will be moister.

  2. Place into lightly greased, non stick skillet (I like using my cast iron skillet)on medium high. Cook without moving until bottom side is dark brown and crusted - appx 4-5 minutes.

  3. Turn over, then reduce heat to medium and cook 8-10 minutes longer or until center is no longer pink and juices run clear.

  4. Serve on whole wheat buns, or use lettuce wrap with mayo (or greek yogurt), more Dijon, a thin slice of pepper jack cheese, lettuce and tomato. Yum!

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Zucchini Fries

Ingredients:

  • 3 Medium Zucchinis, sliced into sticks

  • 2 large egg whites, beaten

  • 1/2 cup whole wheat breadcrumbs

  • 2 Tbsp grated Parmesan cheese

  • 1 tsp dried basil

  • 1 tsp dried oregano

  • 1/2 tsp garlic powder

  • marinara sauce

  • salt and pepper to taste

Preparation:

  1. Preheat oven to 425°. Spray a baking sheet with cooking spray.

  2. In a small bowl, beat egg whites with a fork until fluffy.

  3. Put the breadcrumbs, basil, oregano, garlic powder and cheese on a plate-I used a pie tin. Mix well.

  4. Dip the zucchini sticks in the egg whites and then into the bread crumb mixture, make sure all sides get coated well. Place the sticks on the prepared baking sheet.

  5. Bake at 425° for about 20 minutes or until golden brown and a little crispy, turning the fries half way through.

  6. Serve warm. Dip in marinara sauce for extra flavor!

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Cheesecake-Stuffed Strawberries

Ingredients:

  • 1 cup low fat cream cheese (softened)

  • 1 cup TruWhip

  • 1/4 cup powdered sugar

  • 1 pt. strawberries

  • Crushed graham crackers

Preparation:

  1. Beat cream cheese, 2 to 3 minute, with mixer.

  2. Add TruWhip and powdered sugar and beat until fluffy.

  3. Slice off top and bottom of strawberry and hollow out.

  4. Transfer mixture to a piping bag and pipe into strawberries.

  5. Garnish with crushed graham crackers and serve.

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American Flag Cake

Ingredients:

Cake

  • 1/2 cup unsalted butter (softened)

  • 1 cup granulated sugar

  • 1/2 cup honey

  • 2 large eggs

  • 2 teaspoons vanilla extract

  • 3/4 cup nonfat plain Greek yogurt

  • 1 1/4 cups white whole wheat flour

  • 1 cup all purpose flour

  • 1 teaspoon baking soda

  • 1/2 teaspoon kosher salt

  • 3/4 cup fat free milk

Icing

  • 12 ounces non-fat cream cheese

  • 6 tablespoons unsalted butter

  • 1 1/3 cups powdered sugar

  • 1/4 cup nonfat plain Greek yogurt

  • 1 teaspoon pure vanilla extract

  • 1 cup fresh blueberries

  • 2-3 cups sliced fresh strawberries

Preparation:

  1. Preheat the oven to 325 degrees F.

  2. Mix the butter for 1 minute on medium speed, until it is smooth and creamy. Add the sugar on medium speed and beat until fluffy and light in color. Beat in the honey, eggs, and vanilla until smooth. The mixture may look curdled. Beat in the yogurt on medium-high speed until blended.

  3. In a large bowl, whisk together the whole wheat flour, all-purpose flour, baking soda, and salt. Pour one-third of the flour mixture into the butter mixture. Beat on low speed for 5 seconds, then pour in half of the milk. Beat on low speed for 5 seconds. Repeat with the next third of the flour, then the remaining half of the milk. Add the last third of the flour and beat just until combined and the batter is smooth. Do not overmix.

  4. Spread the cake batter into the prepared pan and bake for 18 to 22 minutes

  5. Place the baked cake on a wire rack and let cool in the pan completely

  6. For the frosting: Mix the cream cheese, butter, powdered sugar, yogurt, and vanilla on medium speed until smooth and combined.

  7. Spread the frosting over the cooled cake. Place blueberries in rows in top left corner to form the “star” portion of the flag. Line the strawberry slices in 5 rows to form the “stripes.”

  8. Refrigerate until ready to serve and enjoy! Yummmm!

July Push-Up Challenge

Keep your summer transformation going by incorporating push-ups into your daily routine! We challenge you to do the push-ups every day along with one other exercise! Download the push-up challenge below to help keep track of your progress!

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Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Ephesians which reminds us WHY we worship! Take the plunge and dive into the Summer Challenge today! We look forward to supporting you through the eight week transformation!

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July is a new month, a clean slate, and a fresh start! We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together. Have a wonderful Holiday week!

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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🙌 How Can You Train Your Body to Glorify God?

Sweet friend,

How awesome is it the God gave us these amazing bodies to use to glorify Him?! We are so proud of how you have glorified God in the studio and those of you on vacation with #transfittravel workouts! Way to live transformed!

“Train yourself for godliness, for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come” ~1 Timothy 4:7-8

Let’s continue to glorify God with our bodies! Join us for our Food Journal Challenge- a 5 day challenge of logging the foods you eat in My Fitness Pal! Download My Fitness Pal for free to start tracking your food intake today! We are going to start this challenge today for 5 days! We believe in you- let’s finish June stronger together!

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How can you train your body to glorify God? Know and believe your WHY!

What’s is your WHY? What really what keeps you motivated to exercise and move your body? Be transformed daily by the renewing of your mind and you will know His will for you! We loved this article and wanted to share it with you as you consider WHY do you exercise and seek to live transformed?

“Exercise for More of God”

5 Reasons to Train Your Body:

  1. Exercise in order to steward the earthly tent God has given you.

    God has given us our bodies to use to spread His word. We should take care of our bodies to honor God, for we are His hands and feet on this Earth. We can honor Him through eating healthy foods that nourish our bodies and by exercise!

  2. Exercise in order to serve others.

    We can serve others better when our bodies are healthy. We are God’s hands here on earth to serve the needy. We are God’s feet here on earth to travel to those who are in need. We can honor Him through staying healthy so we are at our best when we serve others.

  3. Exercise in order to keep your brain awake and alert.

    Exercise is so important to keep our brains healthy! A simple walk each day can make a huge difference in the long run for your body and brain. By keeping our brains health and alert, we are able to spread the Word of God better! God gave us our precious brains and we are to take care of them so we can use them to spread His word!

  4. Exercise in order to share about about who God is.

    We can meet people through exercise who we can build relationships with. Spark spiritual conversations in these relationships to spread God’s word. Use exercise as a door to inviting someone to bible study or simply to coffee. God placed these relationships in your life for a reason and we are called to take advantage of that!

  5. Exercise in order to delight yourself in God.

    Some days we may not have the motivation to exercise. However, if we shift our focus to thanking God for the amazing body He gave each of us, we can find motivation to take care of our bodies for Him. God is our motivation to exercise, #livetransformed for Him!

Thank you Stacey Reaoch for these amazing steps to help us glorify the Lord with our bodies! Check out the rest of her article “Exercise for More of God” HERE!

Food Journal Challenge

How are your nutrition habits? Join us for our food journal challenge to find out! For one week, track every food you eat. My Fitness Pal calculates how many calories you are consuming along with the protein, fat, and carbohydrate break down of your foods. My Fitnesss Pal also allows you to set goals for yourself which then determines the number of calories you should consume daily in order to reach that goal. Being aware of the nutritional content of the foods you are eating can help you make better nutrition decisions! Download My Fitness Pal below to start tracking your daily food intake!

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Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Ephesians which reminds us WHY we worship! Take the plunge and start our challenge today! We look forward to supporting you through the eight week transformation!

June Squat Challenge

Keep your summer transformation going by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress! Let’s finish June strong!

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Strawberry and Avocado Spinach Salad

Ingredients:

  • 3 cups baby spinach

  • 1 tablespoon finely chopped red onion

  • ½ cup sliced strawberries

  • 2 tablespoons vinaigrette (Annie's Light Raspberry Vinaigrette goes well)

  • ¼ of a medium avocado (diced)

  • 2 tablespoons toasted walnut pieces

Preparation:

  • Combine spinach, onion, and strawberries.

  • Drizzle with vinaigrette and toss salad.

  • Top with avocado and walnuts.

  • Enjoy!

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We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to reset and renew your summer goals! Let’s make today count!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

VXqnFv33.jpg

🌟Amazing Client Spotlight!

Sweet friend,

We are so excited to support and encourage you this week! We are so proud of all your hard work in the studio! Today we are thrilled for you to meet an amazing woman who has truly been a light in the studio — our June client spotlight is Caroline Doherty! Her contagious smile and energy during sessions is motivating to women around her as she demonstrates living transformed!

“TransFit has helped me to change the way I look at exercise and focus on what my body CAN do rather than what it cannot. I have really learned to be grateful for my body.”

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Client Spotlight: Caroline Doherty!

I have been active my whole life as I have always been an athlete and played tennis at the collegiate level.  That being said, I have not really had a choice but to workout on a regular schedule.  When I got to college and was living on my own, I started learning about nutrition because although I was working out harder than ever while beginning my college athletics career, I did not look or feel the way I wanted to.  My sophomore year I made a lot of changes to my diet and was only eating foods to fuel my body.  It took a while to notice changes but after some time I was feeling more energized and confident and my performance on the tennis court was far better than it had ever been.  I have honestly found that working out and eating right is just as important for my mental health as it is for my physical health and I feel the best about myself when I am living a healthy lifestyle. It is hard not to struggle with body image as a female in general but even more so as a college student and an athlete. When I came home for Christmas break this past year, my stepmom invited me to come to a class with her at TransFit and I fell in love with it and went almost every day for the entire break and do the same thing every time I come home! I have also started implementing the same workout structure when I am not in Athens.  It allowed me to take my fitness to the next level and a lot of it is because of the change in mindset.

Caroline being held up after her graduation from Rhodes College by 5 out of her 7 siblings!

Caroline being held up after her graduation from Rhodes College by 5 out of her 7 siblings!

TransFit has helped me to change the way I look at exercise and focus on what my body CAN do rather than what it cannot and I have really learned to be grateful for my body.  I have always been competitive and I love to challenge myself and have found that the most rewarding workouts are the ones that I didn't want to go to but went and pushed through anyways.  Now that I have graduated from college and am starting a new job, I am excited to continue to work on my health and fitness for myself and not just for a sport.  My next goal is to run the St. Jude Half Marathon in December!” 

Action shot of Caroline playing collegiate tennis for Rhodes College!

Action shot of Caroline playing collegiate tennis for Rhodes College!

Summer Transformation HIIT Workout

How is YOUR summer transformation going? Add this HIIT workout to your weekly routine for a great sweat! Check out the TransFit app for more workouts or click HERE for more great workout videos!

5 HIIT exercises to fire up your metabolism and transform your body!

Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today! We are excited to see you in the studio this summer and look forward to supporting you through this eight week transformation!

lululemon

Our in-studio lululemon items can now be found on our website! Get a great workout in the studio while looking great in these cute lululemon clothes! Click HERE to see what amazing lululemon products we are selling!

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June Squat Challenge

Keep your summer transformation going by incorporating squats into your daily routine! Download the squat challenge belowto help keep track of your progress! Let’s finish June strong!

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Fire & Flavor Chicken Kabobs

Prep Time: 25 minutes

Cook Time: 12 minutes

Yields: 4 servings

Cucumber Salad:

  • ¼ cup apple cider or rice wine vinegar

  • 2 tablespoons olive oil

  • 2 teaspoons sugar

  • 1 teaspoon kosher salt

  • 1 long, English cucumber

  • 2 tablespoons fresh chives, finely chopped

Chicken:

  • 2 pounds chicken breasts

  • 2 teaspoons Fire & Flavor Chicken Rub

  • 1 tablespoon olive oil

  • 1 medium zucchini, cut into ½-inch rounds

  • 1 red bell pepper, but into 2-inch pieces

  • Lemon wedges and Avocado Cream (recipe below) for serving

Instructions:

  1. In a large bowl, combine vinegar, olive oil, sugar, and salt; season with freshly ground black pepper and set aside. Slice cucumbers into 1/8-inch rounds and place in vinegar mixture along with chives; toss to combine. Cover and refrigerate while you prepare chicken.

  2. Cut chicken into 2 - inch pieces and place in a large bowl; toss with Chicken Rub and olive oil. Thread chicken, zucchini, and peppers onto metal skewers, alternating chicken with vegetables.

  3. Preheat grill or grill pan to medium-high heat. Grill chicken until lightly charred and cooked through, about 10-12 minutes total. Serve with Cucumber salad, avocado cream, and fresh lemon wedges.

  4. Avocado Cream: Using a food processor or blender, puree 1 avocado, ¼ cup sour cream, ¼ cup lemon juice, and salt to taste until smooth.

Thanks Fire and Flavor for this awesome recipe! Click HERE for more great recipes!

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We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

VXqnFv33.jpg

🏃🏼‍♀️Protein On-the-Go!

Sweet friend,

We are so proud of all your hard work in the studio! You are starting summer off strong! Are you fueling your body with the best foods before and after your workouts? Your nutrition is vital in your transformation. Protein is so important to consume, especially after your workout! Protein helps rebuild muscle and can aid in weight loss. Check out some of the best protein-filled foods below along with great protein alternatives while on-the-go!

Don’t forget about our summer transformation challenge and June squat challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today! We are excited to see you in the studio this summer and look forward to supporting you through this eight week transformation!

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High Protein Foods and Protein Bars

The amount of protein you consume plays a huge rule in your transformation process! Some great protein-rich foods to eat are eggs, legumes, lean organic meat, greek yogurt, and nuts. Protein from real food sources are the best kind to eat but we all know that busy schedules can keep us from being able to eat those foods. A great alternative for protein when you are on the go are protein bars. Check out RD Katie Shrurling’s top three favorite protein bars!

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  1. RX Bar

12 grams of protein

15 grams of sugar (from dates) and 0 grams of added sugars

5 grams of fiber

9 grams of fat, 0 grams of trans-fat

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2. KIND Protein Bars

12 grams of protein from soy protein

8 grams of sugar (6 grams added)

5 grams of fiber

18 grams of fat, 0 grams of trans-fat

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3. Zing Bars

10 grams of protein from peanut flour and soy protein

9 grams of sugar

7 grams of fiber

10 grams of fat, 0 grams of trans-fat

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Summer Transformation Challenge

Don’t forget about our eight week challenge! We are so excited to help you transform this summer body, mind, and spirit! Download the challenge below and check out our TransFit app for the transformation challenge workouts!

Summer Transformation: Shoulder Workout

Let’s Light a Fire in June!

Join us for our Summer Transformation Plan and June squat challenge! Start summer off right by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress!

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We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

VXqnFv33.jpg

💪Are You Ready For Our Summer Challenge?

Sweet friend,

We just started our eight-week summer transformation challenge and would LOVE for you to join us! Are you feeling stuck or in a rut with certain areas of your life? The summer challenge will give you the tools you need to fully transform this summer - body, mind, and spirit! From daily bible studies to new workouts and summer meal plans - we have you covered! We are so thrilled to encourage you as you begin the challenge and we are excited to see you in the studio!  

CHECK THE TRANSFITAPP FOR UPDATED SUMMER SCHEDULE.
JOIN US FOR 4:30 AFTERNOON SESSIONS THIS SUMMER! 

Invite a friend or family member to do the summer transformation challenge with you! Let’s “LIVE TRANSFORMED” together!

Invite a friend or family member to do the summer transformation challenge with you! Let’s “LIVE TRANSFORMED” together!

Summer Transformation Challenge

Jump-start your summer transformation with a FREE eight week summer transformation challenge! Join us as we take a walk through Galatians, Ephesians, and Philippians while incorporating meal plans and workouts into a weekly routine! Challenge yourself and make this plan something you do daily! Download the summer transformation challenge below!

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Summer Transformation Challenge: Glute Workout

The summer transformation challenge has six workouts for you - we challenge you to do one workout a day! Here is an awesome glute transformer workout for you to try! Download our other summer transformation workouts on our Transfit app or find them in the summer transformation plan!

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Let’s Light a Fire in June!

Check out our June events! Join us for our Summer Transformation Plan and June squat challenge! Start summer off right by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress!

Also, join us on Wednesday, June 5th at 6:30 pm for The Big Run 5k on Global Running Day!

Fleet Feet Athens is hosting a 5k at Sandy Creek Park to celebrate Global Running Day.  Participation in the race is just $10 and participants must register.  Finisher medals are available to the first 250 registered participants.  The Big Run 5k on Global Running Day is an official 5k with an emphasis on FUN& community!

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Watermelon Caprese Salad

Ingredients:

  • 4 slices of Watermelon

  • 6-8 Baby tomatoes

  • Handful of fresh Basil

  • 4 slices of fresh Mozzarella

  • 1 tablespoon Olive oil

  • 1 tablespoon Balsamic

Instructions:

  • Chop baby tomatoes and basil leaves

  • Alternate layering watermelon slices and mozzarella slices

  • Add baby tomatoes and basil for added garnish

  • Drizzle olive oil and balsamic over watermelon, mozzarella, baby tomatoes, and basil

  • Serve and enjoy!

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We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

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We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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☀️Your Summer Transformation Starts Now!

Sweet friend,

We are so thankful for you and for sweet summertime! Are you ready to transform your body, mind, and spirit this summer? We are ready to help you jump-start your summer transformation with a FREE eight week summer transformation challenge! Join us as we take a walk through Galatians, Ephesians, and Philippians while incorporating meal plans and workouts into a weekly routine!

Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are excited to see you in the studio this summer and look forward to supporting you through this eight week transformation!

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Ready, Set, Transform!

We are so excited to help you transform this summer through our eight-week transformation challenge! Download the challenge below and check out our TransFit app for the transformation challenge workouts!

Let’s Light a Fire in June!

Check out our June events! Join us for our Summer Transformation Plan and June squat challenge! Start summer off right by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress!

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Yogurt Parfait

Ingredients:

  • 1/2 cup of Granola

  • 1 cup of Greek Vanilla Yogurt

  • 1/4 cup of Raspberries

  • 3-4 Strawberries sliced

  • 1/4 cup of Blueberries

Instructions:

  • Layer the yogurt, granola, and berries

  • Serve and enjoy!

We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

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We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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🙌Living Transformed on Vacation

Sweet friend,

We are so proud of all your hard work and dedication in the studio! Finish May strong and continue your transformation progress through summer! We are here to support and encourage you every step of the way! We want you to live transformed on vacation to reach your summer transformation goals! We can't wait for you to check out our summer transformation plan coming soon in our June news - get excited!

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Living Transformed on Vacation: Nutrition

Protein is an important component in the process of recovery after a workout. Check out the video below to find out how much protein your body really needs! We love being able to help you gain the nutrition knowledge you need to live transformed!

Need more nutrition advice to help boost your transformation progress? Click HERE to check out our latest blog on nutrition featuring another interview with our own registered dietician Kaeti Shurling!

Family Vacation Workout

We want to see you active on your vacation! Send us pictures of you and your family doing our transformer workouts or tag us @transfitathens on Instagram, adding #summertransformation! Find our transformer workouts on the TransFit app to get started!

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May Calendars

Finish May strong! Don’t forget about your May calendars! We can’t wait to see all the hard work you’ve put in during may on your calendar! Bring in your May calendar the next time you come into the studio to be featured on our Instagram for all your hard work and dedication! We are so proud of you!

Summer Meal Prep

Meal Prep is key in transforming your nutrition. Reach your nutrition goals with a new summer meal plan! Fuel your body with the right nutrients to help you feel your best. Thank you for being a valued client, a FREE 7 day meal plan is ready for you.

Download our summer meal plan, grocery list, and recipes below to begin your transformation! Add meal prep to your “daily action steps” to reach your summer nutrition goals! We are so excited to encourage and support you every step up the way!

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Mango Salsa

Ingredients (serves 4):

  • 1 mango, peeled and diced

  • 1/2 cup peeled, diced cucumber

  • 1 tablespoon finely chopped jalapeno

  • 1/3 cup diced red onion

  • 2 tablespoon lime juice

  • 1/3 cup roughly chopped cilantro leaves

  • Salt and pepper

  • Carrot chips

  • Celery

Instructions:

  • Combine and mix the mango, cucumber, jalapeno, red onion, lime juice and cilantro leaves

  • Season with salt and pepper to taste

  • Serve with carrot chips and celery and enjoy!

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Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit! Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

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We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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🌿Today Is The Day To Transform Your Nutrition!

Sweet friend,

We are so proud of all your hard work in the studio this week! We want to continue to help you transform body, mind, and spirit this summer! Today is the day to transform your nutrition. Summer is the perfect time to reset your goals and to make a new commitment to your health. Our entire TransFit staff along with Kaeti Shurling, our Registered Dietician (RD), is dedicated to helping women better understand their nutrient intake as well as how to balance carbohydrates, proteins, and fats to reach your goals! We are so excited to encourage and give you some tools to help you along the way!

If your traveling this week or next please see our last blog HERE for an awesome Travel Transformer Workout and a new Super Greens Salad recipe to start summer strong!

Meet Kaeti Shurling RD

Meet Kaeti Shurling RD

What Vegetables are the best?

We took the opportunity to interview Kaeti about some great nutrition questions asked by our clients! Check out the video below to learn about what vegetables are the best for you! Fueling yourself with the most nutrient dense foods is key to a successful nutrition transformation! Subscribe to our youtube channel HERE for more Q & A videos to hear what Kaeti has to say about protein intake and intermittent fasting!

Have questions or need help reaching YOUR nutrition goals? Email transfitathens@gmail.com to begin your nutrition transformation journey with one of our staff!

Tip #1 Eat Your Greens

Below are 7 of the most common greens highest in nutrients. Research teaches us to eat a variety of plants to get the full benefits of vitamins and minerals for a balanced diet.

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#2 Be Intentional: Summer Goals

Along with eating your greens, summer is the best time to reset all of your goals! With the school year coming to a close, reset your body, mind, and spirit by working on YOUR goals! We are here to encourage and support you every step of the way and can’t wait to see you in the studio! We want you to set one new goal for the summer! Whether that goal is to exercise 5 times a week for 30 minutes, sign up for a 5k, a ½ marathon, or to drink 8 glasses of water a day - write it down, make it real, and tell a friend, family member, or your TransFit family! We would love to support you and your summer goals! Download and print your summer goals sheet HERE !

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#3 Summer Meal Prep

Meal Prep is key in transforming your nutrition. Reach your nutrition goals with a new summer meal plan! Fuel your body with the right nutrients to help you feel your best. Thank you for being a valued client, a FREE 7 day meal plan is ready for you.

Download our summer meal plan, grocery list, and recipes below to begin your transformation! Add meal prep to your “daily action steps” to reach your summer nutrition goals! We are so excited to encourage and support you every step up the way!

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Whether you eat or drink or whatever you do, do it all for the glory of God!
— 1 Corinthians 10:31
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Chicken and Bok Choy Turmeric Stir Fry

Ingredients (serves 4):

  • 2 tablespoons Extra Virgin Olive Oil

  • 4 Garlic Cloves, chopped

  • 1 pound Skinless and Boneless Chicken Thighs (about 2-3), cut into 1/2 inch slices

  • 2 cups Shiitake Mushrooms, stems removed and sliced

  • 8–12 Baby Bok Choy, ends trimmed

  • 8–10 Green Onions, sliced

  • 3 tablespoons Coconut Aminos

  • 1/2 teaspoon Ground Turmeric

  • Salt to taste

Instructions:

  • Combine the coconut aminos and the turmeric in a small bowl and then set aside.

  • Turn on the heat to high and add the olive oil to the pan.

  • Once the oil is hot, add the chicken.

  • Sprinkle about 1/4 teaspoon of salt over the chicken.

  • Stir-fry the chicken, while tossing occasionally, until it’s cooked, about 5 minutes.

  • Remove the chicken from the pan.

  • Then add the garlic to the wok and stir-fry for about 30 seconds.

  • Next add the bok choy and toss to combine.

  • Stir-fry the bok choy, while tossing, for about a minute.

  • Next add the mushrooms, onions and toss.

  • Add the coconut aminos mixture to the pan and toss to coat the bok choy and mushrooms.

  • Place the chicken back into the pan and toss.

  • Add salt to taste.

  • Serve and enjoy!

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Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit! Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

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We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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🌟Are You Ready to Transform Your Summer?

Sweet friend,

Can you believe school is almost out?! I know I can’t! We are so excited to see your beautiful face and bright spirit in our studio this summer! We are so thankful for such a great school year and look forward to all of the new opportunities to come this summer! You are so special to us and we love being able to help you transform your body, mind, and spirit!

Check out our last blog HERE for inspiring mother-daughter spotlights as we continue to celebrate women!

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Summer Goals

Summer is a great time to reset your goals! With the school year coming to a close, come reset your body, mind, and spirit by working on YOUR goals! We are here to encourage and support you every step of the way and can’t wait to see you in the studio! We want you to set one new goal for the summer! Whether that goal is to exercise 5 times a week for 30 minutes, sign up for a 5k, a ½ marathon, or to drink 8 glasses of water a day - write it down, make it real, and tell a friend, family member, or your TransFit family! We would love to support you and your summer goals! Download and print your summer goals sheet HERE !

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Staying Active on Vacation!

Vacation is a great time to relax and spend time with your family, but also a great time to continue your summer goals! You want to feel your best before, during, and after your vacation! We want to help you enjoy your vacation and come home feeling relaxed and refreshed — instead of feeling guilty or like you’ve blown your transformation goals! You can find simple workouts perfect for vacation on our TransFit app under “Workouts to Transform!” You can also watch the full Travel Transformer workout HERE !

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In Your presence there is fullness of joy!
— Psalms 16:11
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Super Greens Salad

Ingredients (serves 4):

  • 3 cups baby arugula

  • 3 cups baby spinach

  • 1/4 cup dried cranberries

  • 1/2 cup chopped pecans

  • 1/4 cup Parmesan cheese

  • One pink lady apple cored and sliced thin 

  • 1/ 4 cup EVOO

  • 1 Lemon

  • 2 Tbsp white balsamic

  • Cracked Pepper

Instructions:

  • Combine baby arugula and spinach in large bowl

  • Add cranberries, pecans, parmesan cheese, and apple slices

  • Squeeze the lemon then add the EVOO and white balsamic for the dressing

  • Toss salad so all leaves are evenly coated then add cracked pepper

  • Serve and enjoy!

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Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit! Thank you for all that you do by being such an inspiring woman in this community! We are so thankful for you!

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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💖 You’re in for a Mother's Day Treat!

Sweet friend,

It’s time to celebrate all of our amazing mothers and TransFit women! We hope you have had an encouraging week filled with hope and love! It’s been an incredible week in the studio so far. We are so inspired and encouraged by you all each day! You are so special to us and we are excited to continue to celebrate you the rest of Celebrate Women’s Week! We are doing fun giveaways in our sessions this week— sign up HERE to make sure you don’t miss out!

Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit!

Check out our last blog HERE for more inspiring mother-daughter spotlights!

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We look forward to seeing you all at our FREE Mother-Daughter run/walk this Saturday hosted by TransFit and Lululemon! Bring your mother, daughter, aunt, niece, or friend and join us for a great morning of exercise and giveaways as we celebrate the amazing woman you are! This event is for ALL women!

In honor of Mother’s Day, we are highlighting our incredible TransFit Mother-Daughter duos! We love being able to give encouragement through our amazing Transfit clients!

Cindy, Cynthia, Elizabeth, and Emory

“I’m so thankful that all the women in my family are so health conscious and involved in sports and fitness. However, I’m mostly thankful that we all have all been transformed by Christ’s grace and mercy. All of these passions bind us together and similarly to Transfit as well. I love the ‘family feeling’ at Transfit and I try to make it to TransFit at least two days per week. I love seeing so many mothers and daughters there. I was so impressed one day when a young lady and I were side by side on the bike and she turned to me, asking if I wanted to do some challenge exercises with her on the bike. She was so sweet and taught me new bike workouts. Each and every TransFit workout leaves me more energized both physically and spiritually.” -Cindy

We absolutely LOVE this family full of TransFit ladies!

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Cara and Maddie Lacy

“I started working out with Caroline long ago in the early days of TransFit, when it was a small group of hard-working ladies, sweating it out in her basement. From my very first workout, I was immediately drawn to her encouraging, faithful spirit and loved the renewed energy I had after each workout— despite being absolutely exhausted at the same time! Regularly scheduled workouts with Caroline keep me feeling stronger, eating better, and provide more mental clarity. When I read about TransFit girls, I knew I wanted that same uplifting and transformative healthy mindset for my daughters. Maddie was so excited to finally be old enough this year! We are both challenged with some muscle and joint laxity which makes it so incredibly important to keep our bodies strong. Maddie has absolutely loved working out in the studio and thrives in such a supportive and encouraging environment. I love that she has an additional influence in her life delivering the same messages we do about staying healthy and strong. (Somehow, I think she hears Corinn better than she listens to me!) Thank you to Caroline, Katie, Corinn and the entire TransFit team for helping us be the very best version of ourselves. We are forever grateful for your influence in our lives!” -Cara

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Katie and Kara Woodall

“Kara and I are stronger together! For us, living transformed is taking action every day towards being our best selves and continually transforming body, mind and spirit! By setting goals, big or small; by choosing to never give up, but instead, choosing to work harder, study more, and practice more. We both try to step out of our comfort zones — making new friends, trying something new like an activity or club, or even new foods and exercises. Though we are both far from perfect, we strive for progress as we live transformed every day… together!” -Katie

She speaks with wisdom, and faithful instruction is on her tongue.
— Proverbs 31:26
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Classic Strawberry Smoothie

Ingredients:

  • 8 strawberries (fresh or frozen)

  • 1/2 frozen banana

  • 1/2 cup of greek yogurt

  • 1/2 cup unsweetened vanilla almond milk

  • 4-5 ice cubes (only if fresh strawberries were used)

  • Granola (optional)

Instructions:

  • Combine strawberries, banana, greek yogurt, milk, and ice cubes in a blender.

  • Blend until smooth and creamy.

  • Add granola on top of the smoothie for an extra taste.

  • Serve and enjoy!

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To celebrate you, we want you to join us at our FREE Mother’s Day run/walk and workout with lululemon this Saturday! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

Thank you for all that you do by being such an inspiring woman in this community! We are so thankful for you!

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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👊 Get Ready! The TransFIVE Day Challenge Starts Tomorrow!

Sweet friend,

We hope you had a wonderful weekend, relaxing and spending time doing what you love! We wanted to remind you to join us in our TransFIVE day challenge, which starts TOMORROW! Your transformation starts tomorrow and we are so excited to take this journey into a healthier lifestyle with you! To help kickstart your transformation, come workout with us! You can schedule sessions on our free app HERE!

This ebook includes a getting started guide, meal plan, grocery list, recipes, tips, daily inspiration, and more! Plus, this year we updated it with our favorite spring recipes!

Download the challenge for free NOW! This incredible deal will not last long!

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This week, meditate each day on Luke 10:27, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind.” Together, let’s take our minds off sugar for five days, and instead relay our focus on the source of our inner strength. 

Our team is doing the challenge with you! We’ll be checking in on our Facebook and Instagram to encourage you, so make sure you’re following us! Let’s motivate one another to give our best to the challenge this week!

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Fit for a Miracle 5K

The 5K is this Saturday, so make sure you register! You can download the mail-in registration form and bring it into the studio or register at the race. The registration cost is now $30! Are you interested in volunteering for the 5K? Click HERE to find out how you can help!

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We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register!

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The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

We have exciting news for May!

To help you finish April strong and start a new month, we are offering our monthly All-Access pass for only $175! Don’t miss out on this awesome deal— purchase sessions today on the TransFit app HERE!

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We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

🔥 Are You Ready to Kickstart Your Transformation? Try Our TransFIVE Challenge!

Sweet friend,

We have had such an incredible week in the studio with you! April is almost over— make sure you turn in your April Arms Challenge calendar to win a prize! You can bring it into the studio, text a picture to our staff, or email us a picture to transfitathens@gmail.com.

Get excited! It’s time for our TransFIVE Challenge! Join our TransFit community as we revive our bodies, minds, and spirits by eliminating sugar for 5 days! The TransFIVE Challenge includes a getting started guide, meal plan, grocery list, recipes, tips, daily inspiration, and more! We’ve updated the TransFIVE program using our favorite spring recipes, so whether you’ve participated before or this is your first time, you can benefit from the challenge!

This week only, you can download the challenge for FREE! Click the button below to download the Spring TransFIVE challenge.

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What is the TransFIVE challenge? It’s simple. Five days of eating clean, whole foods. You focus on eating lean protein, lots of vegetables and fruits, and healthy fats. You avoid foods with any added sugars and simple carbohydrates like potatoes, breads, and pastas. We believe you can do anything for five days! These five days will allow you to reset your mind, shifting your focus back to your transformation goals! Let’s start May feeling our very best!

Next week, meditate each day on Luke 10:27, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind.” Together, let’s take our minds off sugar for five days, and instead relay our focus on the source of our inner strength. Focus on our Creator and love Him with your WHOLE self. 

Our team will be doing the challenge with you! We’ll be checking in on our Facebook and Instagram to encourage you, so make sure you’re following us! Let’s motivate one another to give our best to the challenge next week!

Are you ready to crush your summer goals? We want to connect with you!

We are offering 10% off of our 1-1 sessions to keep you accountable! To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, we are available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything else you specifically want help with) on Monday and Tuesday afternoons! If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

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Fit for a Miracle 5K

TODAY is the LAST DAY to pre-register for this event at the reduced cost!

After today, registration will increase to $30 and you will not be guaranteed a t-shirt. You can register for this event online HERE or download the mail-in registration form.

Are you interested in volunteering for the 5K? Click HERE to find out how you can help!

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We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register today!

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The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

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We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

🍴 Here's a Healthy New Recipe to Start Your Week Strong!

Sweet friends,

We are so excited to help you transform this week! Keep being motivated, committed, and filling out that ABSolutely awesome March calendar! When you turn your completed calendar in to us at the end of the month, you can win a prize!

Spring breaks are in full swing, which can sometimes make it difficult to exercise. But don’t worry— we have plenty of workouts you can do from anywhere, with or without equipment! Check them out on our app HERE, website HERE, and YouTube channel HERE.

Meal prepping is so important to do at the beginning of each week to help us remain accountable, even with our busy schedules! So we are kicking off this week with a NEW salad recipe that is healthy, delicious, and nutritious. The Chopped Kale Cobb Salad will be a family favorite and is easy to prep— try it out and let us know what you think!

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Chopped Kale Cobb Salad

Ingredients:

  • 2 bunches kale, finely chopped

  • 4 hard boiled eggs, diced

  • 4 oz cooked turkey bacon, crumbled

  • 1 cup cherry tomatoes, diced

  • 1 avocado, cut into pieces

  • 1/2 cup feta cheese

  • 1 cup cooked chicken, cut into bite-sized cubes

Zesty Vinaigrette Dressing:

  • 1 cup fresh basil

  • 1/4 tsp salt

  • 1/4 tsp garlic powder

  • 1 tbsp honey

  • 2 tbsp lemon juice

  • 1/2 tsp lemon zest

  • 1/4 cup white balsamic vinegar

  • 1/2 cup olive oil

Instructions:

  • Prepare dressing by combining all ingredients EXCEPT olive oil in a food processor or blender. Pulse while slowly adding olive oil. Process 1-2 minutes until dressing is smooth.

  • Prepare kale by chopping finely with a knife or placing it in a food processor then pulsing it until the kale is finely chopped

  • Place eggs in boiling water and boil for 12 minutes. Remove from heat, drain, and place in iced water. Let sit for 5 minutes. Peel.

  • Set oven to 400 degrees. Cook bacon strips on a wire rack placed on top of a baking sheet for 25 minutes. Can also be cooked in the microwave or skillet.

  • Bake chicken breasts in the oven at 350 degrees for 20 minutes. You may also use a rotisserie chicken.

  • Combine all ingredients in a bowl, drizzle dressing on top, and serve. Enjoy!

This salad is filled with so many amazing ingredients to nourish your body! Avocados, cheese, and turkey bacon contain healthy fats; these are essential to give you energy and support cell growth. Eggs and chicken provide us with protein, which is an important building block of bones, muscles, cartilage, skin, and blood. Kale is one of our favorite superfoods because it is rich in vitamins K, A and C, along with other vital nutrients. The health benefits of kale include detoxification, heart support, cancer prevention and a number of others.

Try this salad and share your thoughts with us.

Don’t forget to tag us!


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Go ahead and register for our Healthy Running Lunch and Learn! During this luncheon we will cover safe, efficient running. Topics include: form fundamentals, nutrition, running shoes and favorite running gear, and health benefits. TransFit Running Director Lisa Patton will teach us about running/walking hills efficiently and safely, how to run/walk a 5K, and strategies to help us get faster! The cost to cover lunch is $15. You can register on the app under Special Events!

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Fit for a Miracle 5K

Our first annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 4, 2019 at 5:00 pm. We will also have a Miracle Mile (1 mile fun run) at 4:30 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex. If you or your business would like to help sponsor this event please email us HERE!

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Don’t miss out on our new sessions this month. 8:20 Monday Running Session and 5:30 am HIIT class Tuesdays this month! Sign up on our FREE app here!

Check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a on-on-one.

Blessings, 

Team TransFit

❤️ Happy Healthy Valentine’s Day Inspiration and Recipes!

Sweet friends,

Happy early Valentine’s Day! We hope you have exciting plans to celebrate with your loved ones! As we all know, tomorrow is Valentine's Day and that typically that means lots of candy and sweets everywhere. Valentine's Day is such a perfect holiday to take extra time to show others how you love them! Take a moment to call an old friend and tell them hello. Along with loving others well this week, also take some extra time to love your body, mind and spirit this Valentine's Day! Breathe in God’s love for you. Below is truth about how much you are beloved.

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Take some time to dwell on this verse. These are the Lord's thoughts about you! He has created you exactly as you are for a purpose. You are so beautiful and perfectly made in His sight! Take some time today to write down things you love about the way God made you. Now, go share this verse with a friend! Encourage your sweet friends today in their own beauty, inside and out. Valentine’s Day is the day of love! Let's be intentional about spreading love and blessings.

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We know many of you will be spending Valentine's Day with your families, so we wanted to share a few of our favorite healthy Valentine's Day recipes with you all! We guarantee these will satisfy your sweet tooth just as well as that box of Russell Stover — but without compromising your nutrition goals! These are treats you can feel good about, because  they will not only make your taste buds happy but make your body happy as well. 

If you DO have precious kiddos that are going to be receiving Valentine's bags from school, taking cards and expecting a small treat from Mom and Dad, this is the perfect opportunity to practice non-food rewards for your kids! Instead of loading them up with bags of candy, make Valentine's Day fun in other ways!

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5 Ways to Have a Healthy Valentine’s Day

1. Make a Valentine's celebration breakfast! Make some fun Strawberry Love Parfaits to start your day with a sweet, healthy breakfast that tastes like a treat! Take some time to say 5 reasons why you love each other as you eat your breakfast. 

2. Celebrate with non-food items! If you're sending your kids to school with Valentines, try sending cards along with temporary tattoos, stickers, pencils or other fun little toys instead of candy. Be sure to emphasize that these are things they can enjoy over and over, instead of just once! If you're a college student, get together with some friends and make Valentines together! Get crafty and make fun, homemade cards with markers, watercolors, etc.

3. Spread out the sweets! Naturally, we're all going to eat some sweet treats on Valentine's Day. However, all of these treats don't have to be eaten on this one day! Pick 1-2 of your top choices for today, and then put the rest away to enjoy in moderation for days to come. The longer you spread it out, the more times you get to enjoy the treats! 

4. Try a new, healthy recipe! Below you will find several of our most favorite healthy and easy sweet treats! Try making these for you and your family, friends or significant other! 

5. Celebrate with red foods! See how many delicious and nutritious red foods you can put into your diet that day! Maybe try strawberries on a spinach salad for lunch, our beet and red onion side dish for a romantic dinner (recipe below), Tomato Tulips as an appetizer (just cut a plus sign on the top of a cherry tomato, fill with cottage cheese, then use chives as the stems) or Share the Love rice krispie treats (recipe below)


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Dark Chocolate Granola Bark

Ingredients:

  • 2 cups dark chocolate chips

  • 1 cup Kroger Ancient Grain granola (or granola of your choice)

  • 2 tsp. orange zest

  • 1 tsp. cinnamon

  • 1/2 cup dried tart cherries

  • 1/4 tsp sea salt

 Instructions:

  • Line baking sheet with wax paper

  • Melt chocolate

  • Stir in granola, zest and cinnamon

  • Spread out onto baking sheet and top with cherries and salt.

  • Chill for 30 mins or until firm. Enjoy!  

Strawberry Love Yogurt Parfait

Ingredients:

  • 1 large container of greek yogurt

  • 1 container strawberries

  • Granola cereal (lower sugar)

  • Stevia drops or honey to taste

Instructions:

  • Take 1 cup of strawberries and blend in blender until smooth.

  • Hull the rest of the strawberries and cut them into slices.

  • Mix the yogurt with the blended berries.

  • Begin layering the Mini Trifles. Start with a layer of greek yogurt. Add a layer of strawberries. Next sprinkle granola on top of the strawberry layer. Repeat layers until the mini trifles are full. 

  • Garnish with strawberries and/or granola.

Roasted Carrots, Beets, and Red Onion Wedges

Serves 4; 1/2 cup per serving

Ingredients

  • Cooking spray

  • 2 medium beets (about 5 ounces each), peeled, cut into 1/2-inch wedges, and patted dry with paper towels

  • 3 small carrots (about 2 ounces each), cut crosswise into 2-inch pieces (not baby carrots)

  • 1 medium red onion (about 4 ounces), cut into 1/2-inch wedges

  • 2 teaspoons olive oil

  • 1/2 teaspoon dried oregano, crumbled

  • 1/8 teaspoon salt

Instructions:

  • Preheat the oven to 425°F. Line a large baking sheet with aluminum foil to keep it from getting stained. Lightly spray the foil with cooking spray.

  • Put the beets, carrots, and onion wedges on the foil. Drizzle the oil and sprinkle the oregano and salt over the vegetables, stirring gently to coat. Arrange the vegetables in a single layer so they don’t touch.

  • Roast for 15 minutes. Stir. Roast for 10 minutes, or until the vegetables are just tender when pierced with a fork.

Cook’s Tip: Avoid getting beet stains on your hands by peeling the beets under cold running water.

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Share the Love Healthier Rice Krispie Treats

Ingredients

  • 1 tablespoons butter

  • 3 cups miniature marshmallows

  • 6 cups Whole Grain Brown Rice Krispie Cereal (I actually found this at Target and the kids had no clue!)

  • 1 Cup Fresh sliced strawberries (blend or chop finely)

Instructions:

  • In a large saucepan melt butter over low heat. Add in marshmallows and stir until completely melted. Remove from heat.

  • Add Brown Rice Krispie Cereal and stir until fully coated.

  • Flatten the mixture on wax paper and use a heart-shaped cookie cutter to cut out hearts or use your hands to shape the mixture into hearts.

  • Top the hearts with fresh sliced strawberries and gently press down to seal them. (You could also mix the strawberries in with the marshmallows).

  • Cool before serving.

Don’t forget to sign up for this month’s lunch and learn! It is on February 22nd from 12-1 pm and we’ll be doing a self defense class taught by Borders! Spots in this event are limited so click the button below to sign up on our app before they run out! Cost is $15 to cover lunch from The Pine.

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a on-on-one!

Blessings, 

Team TransFit

Check out this New Recipe! You Will Love It!

Sweet friends, 

We hope you have had a great week! It has been another wonderful week in the studio. We hope you feel inspired, encouraged, and loved in and out of the studio. Today, we want to share an amazing recipe that our client, Katie Throne sent us! This recipe comes to you from Katie's Kitchen! 

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Stuffed Acorn Squash 

Serves 6

Ingredients:

  • 3 Acorn Squash 
  • 16 oz pork sausage (can sub chicken sausage or cooked Farro for vegetarians)
  • 4 c rough chopped kale (no stems)
  • 2 large leeks, only light part chopped thin and washed well
  • 1 tsp minced garlic
  • Olive oil
  • 1/2 c grated fontina, Parmesan-Reggiano combined
  • 1/2 c panko breadcrumbs
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Directions:

  • Pre-heat oven to 400 degrees. 
  • Slightly trim off the bottom and top of the squash so it sits flat. Cut squash in 1/2. 
  • Scoop out the seeds and clean cavity. 
  • Brush olive oil on squash and lightly sprinkle with salt and pepper 
  • Place squash on foil lined baking sheet open face down and roast for 45 min 
  • While squash is roasting, cook sausage and set aside. 
  • Add 1 TBSP olive oil to pan and melt leeks until tender and add chopped kale and wilt down. Add 1 tsp minced garlic and sauté 1 min; salt/pepper (add a few red pepper flakes for heat if you want) to taste; add sausage to leeks/kale mixture and quit cooking
  • When squash is done, stuff squash with sausage mixture
  • Mix a little olive oil with the cheese and breadcrumbs and top stuffed squash with cheese mixture
  • Put squash back in oven for 5-10 min until cheese/breadcrumb topping turns slightly golden brown
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Add this recipe to your meal plan for the week! We hope to see you in the studio this week! Continue to sign up for your sessions in advance so that we can best prepare the workouts for you! Join us on January 26 at 12:30 PM for our Goal Setting Lunch and Learn! You can sign up through our app under special events

We offer nutrition consultations with our TransFit dietitian or nutrition specialists! These consultations are personalized to your needs and will provide you with recipes, meal plans, and tips to live transformed with nutrition! You can purchase these sessions on our website HERE and on our app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Are you ALL IN this Holiday Season?!

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Happy Sunday, friends! 

Hope you are finding some rest and recovery and time to recharge today. Last week, the TransFit studio was buzzing with excitement and we loved seeing your hard work and dedication to your health! We had the privilege of recently hearing from our new TransFit Registered Dietitian, Kaeti Shurling at our Lunch and Learn. We wanted to share these two key takeaways with you to help you be ALL IN this Holiday Season-

  1. Drink 80 oz of water daily and add frozen fruit to make it more flavorful! 
  2. Try to eat at least 2-3 servings of fish a week!                                                                        - Fish is packed with omega-3 fatty acids that have a number of health benefits.   Eating a diet with omega -3 fatty acids can reduce memory loss, lower the risk of heart disease, reduce inflammation, and can lower blood pressure! 

These are two tips that you can add to your weekly meal plan today, so that you can live transformed mind, body, and spirit. Kaeti has shared this incredible Grain Bowl recipe with us. Set aside time today to meal prep (download a FREE MEAL PLAN HERE) and plan out your workouts for the week will help you stay focused on your goals and help you stay committed to being ALL IN this Holiday Season! Holiday Extravaganza weigh-in's start this week so bring your $20 and join the transforming holiday challenge! 

Perfect Portions: Grain Bowl 

(500 kcal/portion)

Ingredients (4 Portions):

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  • 1.5 Onion
  • 10 oz Frozen shelled Edamame, thawed
  • 1.25 c Uncooked Quinoa
  • 1 Lemon
  • 2 tsp Minced Garlic
  • 2 Zucchini, diced
  • 2 cup Chicken Stock
  • 2 oz, Walnuts
  • 4 Tbsp Olive Oil
  • Pepper to Taste

Instructions:

1. In a medium pot, cook quinoa according to quinoa package instructions, using chicken stock instead of water.  

2. Finely dice onion. Zest, then halve lemon.

3. On a baking sheet, toss shelled edamame, diced zucchini, and a drizzle of olive oil. Season generously with pepper. Roast in oven until nicely browned, 15-20 minutes, tossing halfway through.

4. Saute onion and garlic until fragrant and onion is soft and translucent. 


We can tell that you are ready for Holiday Extravaganza! If you missed our last blog, check it out HERE. But, get ready....it's time for HOLIDAY EXTRAVAGANZA! Grab your $20 and come join us! Weigh ins start TOMORROW! We hope that you are ready to compete for a chance to win the BIG prize! If you, someone in your family, or a friend own a business and would like to join us in the Holiday Extravaganza giveaway baskets and gifts, please email us at transfitathens@gmail.com. We would love any and all donations for prizes weekly and for the top 10 biggest losers!

We are so thankful for each of you! Let's get ready for an amazing Holiday Extravaganza! If you have any questions, please email us at transfitathens@gmail.com. Don't forget to use our app for inspiration, workouts, and recipes! Also shop all our inspirational products on our new TransFit Fashion Etsy Shop! Excited to see you in the studio this week!

Blessings, 

Team TransFit

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Need a new Fall Super Foods Salad Recipe?! 🙋🏼

Sweet friends, 

Wow! We are so proud of each of you and the way that you have made everyday count! We hope that you have challenged yourself to complete the September Squat challenge. Remember to send us your completed calendar for a chance to win a MONTH of FREE sessions! 

We have a NEW fall super foods salad recipe that we want to share with you! The Transformer Harvest Salad will be a favorite for everyone and the prep is only 20 minutes! Add it to your meal plan for the week! Everyone will love it! 

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Transformer Harvest Salad

Makes about 7 - 8 servings

Ingredients

Salad

  • 4 cups (1 1/2 lbs) cubed butternut squash
  • 1 /2 Tbsp olive oil
  • Salt and freshly ground black pepper
  • 2 Tbsp Cinnamon
  • 1 cup chopped walnuts , toasted
  • 10 oz baby spinach
  • 1  cups pomegranate arils
  • 1 chopped Granny Smith apple
  • Baked or Rotisserie chopped chicken
  • 4  oz goat cheese or feta , crumbled * optional

Dressing

  • 1/2 cup olive oil
  • 1/4 cup red wine vinegar
  • 3 Tbsp minced shallot (optional)
  • 2  Tbsp maple syrup
  • 1 Tbsp dijon mustard
  • 1 tsp fresh thyme leaves
  • Salt and freshly ground black pepper

Instructions

For the salad:

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Preheat oven to 400 degrees. Place cubed squash in a on a baking sheet, drizzle with olive oil, season with salt, pepper, cinnamon and toss to evenly coat in oil. Spread into an even layer. Bake in preheated oven 15 minutes then remove from oven and toss. Return to oven and bake until tender, about 10 minutes longer. Allow to cool several minutes before adding to salad. While squash is cooking, place walnuts on sheet sprinkle with salt & cinnamon toast 3-4 minutes.

In a large salad bowl toss together spinach, squash, 1/2 of the walnuts and 1/2 of the pomegranate arils. Drizzle with desired amount of dressing and gently toss. Sprinkle with remaining pecans, pomegranate arils, baked chicken and goat cheese (if using) and serve immediately.

For the dressing:

Combine all dressing ingredients in a blender and season with salt and pepper to taste (about 1/2 tsp salt 1/4 tsp pepper). Process until well emulsified.

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We hope that you enjoy the new fall salad! We have many more free recipes here! We want to help you in anyway we can reach your goals and dreams!

We would love for you to come join us today at 12:30 PM for our Lunch and Learn. We will discuss the importance and health benefits of walking and running and how it helps us live transformed! Please sign up on our app under SPECIAL EVENTS! If you have any questions, please email us at transfitathens@gmail.com. Check out our TransFit Fashion Etsy page for our new fall merchandise

Blessings, 

Team TransFit

Healthy Maple Glazed Pecans

So many sweet friends have brought over the most delicious Georgia pecans this week! I was inspired to try a few new pecan recipes. I found this amazing healthier recipe for maple glazed pecans! It is a MUST try!!! Pecans are packed with protein and a healthy fat if eaten in small portions! Maple Syrup is not something you should be guzzling down, but it is an excellent source of manganese and a good source of zinc (which are both important for a strong immune system!).

maple glazed pecans

These holiday nuts are ridiculously easy to make but taste unbelievable! I have packaged them as teacher gifts and chopped them on a spinach salad with pear and blue cheese! Enjoy!

Maple Glazed Pecans makes 6 1/3 cup servings

2 ½ cups of pecans

1/3 cup maple syrup 1 ½ teaspoon cinnamon 1/2 teaspoon sea salt

Combine syrup, cinnamon and sea salt and stir until well mixed. Preheat a dry skillet to medium-high. Add pecans and syrup mixture and cook for about 3 minutes, stirring frequently, until the syrup is caramelized. You’ll know they’re done when they start sticking to the spoon! Spread them on a greased tray to cool.

 Go the extra mile this holiday season! The health of your body, mind, & spirit will be thankful you did! Blessings, Caroline